Kettlebell Goblet Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Goblet Squat is an effective lower body exercise primarily targeting the quads, with secondary emphasis on the abs, adductors, calves, glutes, hamstrings, and lower back. This movement involves holding a kettlebell close to your chest with both hands in a goblet grip while performing a squat. The kettlebell's weight helps improve core stability and balance, engaging the upper body as you lower into the squat position and push through the heels to return to standing. The exercise helps build strength, improve posture, and enhance lower body mobility. It requires a kettlebell for resistance and can be modified to suit various fitness levels.
How to Perform
Choose a kettlebell of appropriate weight and hold the handle with both hands, gripping the horns securely.
Stand with your feet shoulder-width apart, ensuring your posture is tall, chest up, and shoulders back.
Take a deep breath in, engage your core, and begin to lower your body by pushing your hips back and bending your knees.
Lower yourself until your thighs are parallel to the floor, maintaining a straight back and keeping your knees tracking over your toes.
At the bottom of the squat, pause for a brief moment, ensuring your core remains tight and your chest stays lifted.
Push through your heels and engage your glutes to reverse the movement, driving your feet into the floor to return to the starting position.
Focus on maintaining proper form throughout the movement, with a steady pace and controlled motion.
Repeat for the recommended number of reps, ensuring each squat is performed with full range of motion and proper technique.
Tips
If you find squatting with a barbell challenging, the kettlebell goblet squat is a great variation to help you learn proper squat form with a more vertical torso.
The angle of your toes can vary depending on what feels most comfortable for you, so take some time to experiment and find your ideal stance.
Consider using a "false grip" (thumb-less grip) on the kettlebell to reduce potential strain on your wrists and elbows, especially if you experience discomfort in these areas.
Focus on maintaining full contact with the floor through the entire foot, ensuring you’re pressing down through your big toe, little toe, and heel.
Imagine driving your hips back and down as if you’re trying to lower your back pockets straight toward your heels. Keep the movement vertical, rather than leaning backward.
It’s okay for your knees to move slightly forward over your toes, but ensure they don’t move excessively inward or outward. People with longer femurs may need to allow their knees to travel further forward to maintain an upright torso.
The position of your neck should feel natural—some people prefer a neutral neck position, keeping the chin slightly tucked, while others find it comfortable to look straight ahead. Test both and find which suits your body best.
While it’s important to avoid forcing your knees outward too much, ensure that they track in line with your second toes or slightly beyond, to avoid unnecessary stress on your joints.
How Not to Perform
Avoid Arching Your Back
Do not overarch your lower back at the bottom of the squat. This can lead to strain and injury. Keep your core engaged and maintain a neutral spine throughout the movement to protect your back.
Don’t Allow Your Knees to Collapse Inward
Ensure your knees stay aligned with your toes. Avoid letting them cave in toward each other as you squat, which could lead to knee injuries. Keep the knees tracking in the same direction as your toes.
Avoid Bending at the Waist Instead of the Hips
Do not fold at your waist when lowering yourself. Focus on pushing your hips back and bending at the knees to initiate the squat. This will ensure the target muscles, primarily the quads, are engaged correctly.
Do Not Let Your Heels Lift Off the Ground
Keep your feet flat on the floor throughout the exercise. If your heels rise, you are shifting too much weight forward, which reduces stability and could lead to ankle or knee injuries. Maintain balanced contact with the floor.
Avoid Leaning Too Far Forward
Do not lean your torso excessively forward, as it shifts the focus away from your quads and can place unnecessary strain on your lower back. Keep your chest up and shoulders back, maintaining a more vertical torso.
Do Not Rush the Movement
Avoid performing the squat too quickly or with momentum. Focus on a controlled descent and ascent, ensuring the muscles are properly activated and you are not wasting energy or relying on momentum to complete the movement.
Don’t Allow the Kettlebell to Pull You Forward
Avoid letting the kettlebell pull you too far forward. Keep the kettlebell close to your chest and engage your upper body to help with stability, ensuring that the focus remains on the lower body muscles.
Avoid Overextending at the Top
Do not lock your knees out completely at the top of the squat. Keep a slight bend in your knees to maintain tension on the quads and avoid placing unnecessary pressure on the knee joints.
Do Not Squat Too Shallow
Avoid cutting your squat short by not reaching at least parallel with the floor. A shallow squat reduces the range of motion and limits the muscle engagement, preventing you from fully targeting your quads.
Avoid Looking Up or Straining Your Neck
Do not excessively look up or strain your neck during the movement. Keep your neck in a neutral position, aligned with your spine, to avoid neck tension and ensure proper posture.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
